Showing posts with label workout. Show all posts
Showing posts with label workout. Show all posts

Monday, 17 June 2013

6 Resistance Band Exercises To Help You Quickly Build Muscle and Lose Fat

 6 Resistance Band Exercises To Help You Quickly Build Muscle and Lose Fat

By Azeez Shukurat

There are many ways to exercise. You can use weights, your own bodyweight, or kettlebells. But a great way to build muscle and lose fat is to do some resistance band exercises. Resistance training is a great alternative for any individuals that might not be able to use weights.
The 6 following resistance band exercises are a great full body workout. Do this workout a couple times a week along with some cardio to turn your body into a fat burning machine.
1) Curls - Stand on resistance band with feet about shoulder width apart. Do a traditional curl just like you were using dumbbells or a barbell. These of course will work the glamour muscles your biceps. Welcome to the gun show.
2) Standing Tricep Extensions - Step on band with one foot or both feet for more resistance. Bring arm behind your head with elbow facing out. Bring arm straight up and flex triceps at the top and come back down. Do reps with one arm then do the exact same amount of reps with the other arm.
If you want to do both arms at the same time that is possible as well. This is a great option if you are pressed for time.
3) Lateral Raises - Stand on band with feet touching each other. Raise your arms out to the side. Raise arms until they are up to your shoulders. These will attack your deltoids and shoulder muscles.
4) Rows - Sit down feet stretched out, bands should be wrapped around your feet. Tension should start with your arms raised in front of you. Pull back as you would with a cable row. This one will help sculpt a nice looking back.
5) Squats - Stand on bands about shoulder width apart. Bring handles up to about your chin. Perform a squat like you would normally without the bands. Of course this one works your legs, you should especially feel the burn in your quads.
6) Long Leg Lifts - Lie on your back with legs facing the ceiling. Wrap the resistance band handles around both feet. One at a time bring your legs down parallel to the floor. This will blast your abdominals.
There is an easy to do full body exercise that anyone can do no matter what your fitness level is.
The great thing about using resistance bands is you don't need a bunch of room to get in a great workout. They are a portable gym where ever you go. Incorporate these resistance band exercises and easily build muscle and lose fat.
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Resistance Bands Exercises - 3 Top Tips For Your Strength Training

 Resistance Bands Exercises - 3 Top Tips For Your Strength Training

By Azeez Shukurat 

program. In this article you will uncover some key strategies to making your workouts more effective.So many times people want to know what are the best resistance bands exercises for their strength training
Resistance bands are a fun, simple and convenient way to get a good strength training workout. Here's the thing, they are so portable that it really doesn't matter where you train, you can work out in your office, at your home or even while vacation.
Let me throw in a bonus tip. It is very important for you to identify what your fitness goal is. Usually they are three goals in a workout routine.
1. Increase muscle size
2. Develop greater strength
3. To increase muscular endurance
Each of these objectives has a different workout strategy. For example, to increase strength perform 6 to 8 repetitions. For greater muscle size workout in the 8 to 12 rep range. And finally for greater muscular endurance -- repetitions from 12 to 20 are appropriate.
Now that we have that out of the way remember to utilize those tips in your strength bands training.

Best 3 Strategies In Resistance Bands Exercises

1. It is crucial that you perform the movement slowly in the eccentric phase of your resistance bands workout. For example, if you were doing a chest press -- the centric phase is when you are bringing your hands back toward your chest. Make sure that you perform this part of the exercise slowly to get the maximum benefits. Scientific studies have shown that there is more muscle growth from the centric training
2. The heavier your training the more rest you will need between exercises. If your goal is greater strength than rest a little water between 1 to 1 1/2 minutes. For muscle mass rest between 45 seconds to one minute..
3.Don't workout the same muscle group more than twice per week. So for example, if you exercise your chest muscles on Monday, you can do a second chest workout on Saturday. However, make one of the workouts a heavy workout and the other a much lighter workout (in terms of resistance levels used.)
I'm going to include one additional bonus tip that I know will keep you motivated and support your fitness objectives.
If your workout normally takes approximately 45 minutes to one hour then, spent a few minutes ahead of time selecting some exciting fast-paced music to listen to on your MP3 player. Choose music that makes you feel energized. This type of music will keep you going even on the days we are lacking a little energy. And since I'm feeling generous, here is one additional strategy. It's very simple, and perhaps you are using it already.
And don't forget to log your exercises and the amount of resistance used. Of course record the repetitions, and number of sets as well. Keeping track of your progress will not only aid you in your workouts but it will also provide you with visual evidence of your strength gains that you're making with your resistance bands exercises.


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